A steady weight loss of 1 to 2 pounds per week is considered healthy and achievable and it is good for long term weight management. But the problem is that many eating plans leave you hungry and exhausted. There are major reasons as to why you would find many weight loss plans hard to follow.
Good news is that not all diet plans have this kind of effect. Low card diets and whole food, lower calorie diets are effective for weight loss may be easier to stick to than other weight loss diets. Here are some ways to lose weight that include healthy eating, potentially lower carbs and that aim to:
- Reduce your appetite
- Lead to fast weight loss
- Improve your metabolism
For achieving the above goals, you need to take care of the following steps:
1. Cut down refined carbs
Cut back on sugars, starches and carbohydrates. This can be achieved with low carb diet plans or by reducing refined carbs and replacing them with whole grains. When you do that your hunger levels go down and you end up eating lower calories. If you chose more complex carbs like whole grains with calorie deficit, you will benefit from higher fiber and digest them more slowly. They make a more filling meal for you and you feel full for a longer period of time.
Note that long term effect of this kind of diet is still under study. This kind of low carb diet cannot be sustainable for long time and people may fluctuate in their eating pattern leading to not so good result in a weight loss journey. Hence, it is advised that even if you decide to take a break from low carb diet, avoid harmful refined carbs fully. Opt for clean eating and replace your meals intelligently with tasteful healthy meals with an aim of sustaining your weight loss journey effectively.
2. Eat protein, fats and vegetables
Each one of your meal should include a source of protein, a source of fat, vegetables and a small portion of complex carbohydrates, such as whole grains. As suggested above, this combination can be found in low carb and low calorie diets. Diet with adequate protein can help reduce cravings, obsessive thoughts about foods, reduce desire to snack in the night and make you feel full. Healthy protein sources include meat, fish and seafood, eggs and plant based proteins.
Low carb and leafy vegetables on your plate is packed with good fiber, loads of vitamins and minerals. Vegetables to be included with low carb and low calorie diet are broccoli, cauliflower, spinach, tomato, kale, cabbage, lettuce, cucumber and carrots among others.
Don’t be afraid of eating fats. No matter what eating plan you choose, your body still needs healthy fats. Olive oil and avocado oil are great choices to include in your diet plan. Other fats like desi ghee and coconut oil can be used in moderation too. The crux is to avoid saturated fats as much as possible.
3. Move your body
Nutrition alone cannot give you a sustainable weight management, you have to be as active as possible and you have to workout every day in one form or the other. You can exercise at home or at gym, but weight loss without muscle strengthening is not at all a good idea. You have to start by picking up exercises that you can enjoy doing and gradually, you can start a schedule with your gym trainer. Apart from that portion control also helps. Do not binge on any kind of food to keep your digestive system healthy. Try to eat in small portions throughout the day. Do not keep your stomach empty for long time.
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